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Quinoa Couscous Salad Calories
Protein and fiber-rich, Mediterranean-style healthy salad
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Quinoa Couscous Salad (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 32.3 g of carbs, 6.1 g of protein, 3.2 g of fat and 4.1 g of fiber. Its 0.6 mg of Manganese covers 26% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Quinoa Couscous Salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
180
KCAL / 150G
Carbs
32.3g
· 12% DV
Protein
6.1g
· 12% DV
Fat
3.2g
· 4% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 13% · Fat 16%
Quinoa Couscous Salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 135 mg | 6% |
| Total carbohydrate | 32.3 g | 12% |
| Fiber | 4.1 g | 15% |
| Protein | 6.1 g | 12% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Quinoa Couscous Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 180 kcal |
| 2 tablespoon (medium) | 30 g | 36 kcal |
| ½ cup (small) | 75 g | 90 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (small) | 100 g | 120 kcal |
| 1 serving (medium) | 120 g | 144 kcal |
| 1 cup (large) | 200 g | 240 kcal |
| 1 serving (large) | 200 g | 240 kcal |
| 1 bottle (large) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Quinoa Couscous Salad
What is quinoa couscous salad?
Quinoa couscous salad combines cooked quinoa and couscous with vegetables, herbs, and a dressing, often based on lemon and olive oil. It is usually served chilled or at room temperature and can work as either a side dish or a light meal.
How do you make quinoa couscous salad?
Cook the quinoa and couscous separately, then let both cool before mixing them with chopped vegetables, herbs, and dressing. They cook at different rates, so preparing them separately helps keep the grains tender rather than mushy.
Is quinoa couscous salad made with quinoa or couscous?
Quinoa couscous salad contains both: quinoa is a seed, while couscous is usually made from semolina wheat. They bring different textures to the dish, so one does not simply stand in for the other in the usual version.
Can you use pearl couscous in quinoa couscous salad?
Yes, pearl couscous works in quinoa couscous salad, though it is larger and chewier than fine couscous. Cook it according to its package directions, drain it well if needed, and cool it before combining it with the quinoa.
Can quinoa couscous salad be made ahead?
Yes, quinoa couscous salad can be prepared ahead and chilled. For the freshest texture, keep delicate herbs and the dressing separate until serving, especially if the salad includes watery vegetables such as cucumber or tomato.
How long does quinoa couscous salad last in the fridge?
Quinoa couscous salad generally keeps for 3–4 days in a covered container in the refrigerator. Discard it if it has been left at room temperature for more than two hours, and expect fresh vegetables to soften as they sit.
How do you stop quinoa couscous salad from getting soggy?
Cool and drain the quinoa and couscous well before mixing them into the salad. Add watery vegetables and dressing shortly before serving, or remove excess seeds and liquid from tomatoes and cucumbers to reduce moisture.
What goes well with quinoa couscous salad?
Quinoa couscous salad pairs well with grilled fish, chicken, roasted vegetables, or hummus. It can also be served on its own with chickpeas or another protein-rich topping when you want to make it more substantial.
Is quinoa couscous salad healthy?
Yes, quinoa couscous salad can be a nutritious meal, particularly when it includes plenty of vegetables and herbs. It provides fiber and plant protein, and its minimally processed ingredients make it a useful base for a balanced lunch or side dish.
Is quinoa couscous salad good for weight loss?
Quinoa couscous salad can fit into a weight-loss meal because its fiber may help with fullness, especially when the serving includes plenty of vegetables. Keep rich dressings and add-ons moderate, and pair it with a filling protein source if needed.
Quinoa Couscous Salad Vitamins & Minerals
Vitamins
Vitamin K
19.5µg · 16% DV
Folate
42µg · 11% DV
B1
0.12mg · 10% DV
Biotin
3µg · 10% DV
Minerals
Manganese
0.6mg · 26% DV
Copper
0.2mg · 22% DV
Phosphorus
72mg · 10% DV
Magnesium
41mg · 10% DV
Sodium
135mg · 6% DV
Potassium ⭐
180mg · 5% DV
Quinoa Couscous Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quinoa Couscous Salad
To burn the 180 calories in 1 cup (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Quinoa Couscous Salad?
Quinoa Couscous Salad brings cooked quinoa and couscous together, often with vegetables, herbs and a light dressing. Couscous has deep roots in North African cooking, while quinoa comes from the Andes; this combination is a modern, Mediterranean-style salad rather than a single traditional dish.
It is usually served chilled or at room temperature as a light lunch, picnic dish or side for grilled foods. The grains make it filling and provide carbohydrates along with some plant protein and fibre; a 100 g portion has 2.7 g of fibre. Add fresh herbs and lemon for brightness, and keep the dressing modest if you want a lighter bowl.
How Nutritious Is Quinoa Couscous Salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Quinoa Couscous Salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Quinoa Couscous Salad Contain Allergens?
No known major allergens
Which Diets Is Quinoa Couscous Salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Quinoa Couscous Salad Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.75g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 6.2:1
Above the ideal 4:1 (6.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.